Snowy-Day Beef Stew

Recipe Ingredients

1 tablespoon	15ml	Olive oil
1 tablespoon	15ml	Onion - chopped (medium)
3 tablespoons	45ml	Garlic cloves - minced (large)
6		Scallions, white part and 1" green - thinly sliced
12 oz	340g	Fresh mushrooms - sliced
2 lbs	908g / 32oz	Lean beef top round - trimmed of all fat,
		And cut into 1" cubes
2 tablespoons	30ml	Unbleached all-purpose flour
1 1/2 teaspoons	7.5ml	Crushed dried thyme
1/2 teaspoon	2.5ml	Crushed dried oregano
1/4 teaspoon	1.3ml	Crushed dried rosemary
1		No-salt-added stewed tomatoes - (28 oz)
3		Canned chipotle chiles in adobo - (to 4) - or to taste, minced
2 cups	474ml	Reduced-sodium canned beef broth
1/2 cup	118ml	Dry red wine
1		Bag frozen peas - (10 oz)
2 tablespoons	30ml	Chopped parsley for garnish - (optional)

Recipe Instructions

Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Saute, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside.

Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time.

Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.

Stir in peas and cook, covered, until peas are just tender, about 5 minutes.

If using, sprinkle with parsley and serve hot.

This recipe yields 8 servings.

Exchanges Per Serving: 3 Lean Protein, ? Carbohydrate (1/2 Bread/Starch, 2 Vegetable).

Nutrition Facts: 259 calories (22% calories from fat), 32 g protein, 6 g total fat (1.7 g saturated fat), 16 g carbohydrates, 5 g dietary fiber, 71 g cholesterol, 135 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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